Warm Up: 

• 200m 

• 100 Jump Rope 

• 50 Plank Shoulder Taps 

• 25 Tuck Ups 

• 12 Ring Rows 

  
  Performance: AMRAP 25 Minutes
  400m Run 
  25/20 Cal Bike
  20 BB Goodmorning*
  15 Strict Pull Up
  
  *GHD Hip Extension can also be performed

Fitness: 
3 Rounds: 
1:00 Stations
:20 Transition b/t stations 
1:00 Rest b/t Rounds 

Station 1
Max Air Squats 

Station 2 
Hollow Rocks or Hold 

Station 3 
Max Ball Slams 

Station 4 
Burpee

Buns and Guns Finisher 
Not For Time 
100 Db Glute Bridge 
*Every 20 reps perform Db Curls  chin ups